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Full text of "Eating Your Way to Health"

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What You Eat May 
Lower Your Chances of 
Getting Cancer 




You may reduce your chances of getting cancer by eating the 
right foods. The right foods are low in fat and high in fiber . 

This booklet has been developed for those who enjoy Chinese 
food. The booklet provides guidelines on how to choose, 
cook, and eat foods for good health. 



Table of Contents 



Page 



Step 1: Choose the Right Foods 4 

Step 2: Cook the Healthy Way 10 

Step 3: Eat for Good Health 12 

Step 4: Dine Out in Healthy Style 14 

Major Sources of Fat in Chinese Meals 16 

Common Myths on Foods and Fats 17 

Sample Menus 18 

Recipes for Health 22 



Step 1: Choosing 

Pick your favorite low fat and high fiber fo; 



./ 




4 



the Right Foods 

ods to make up your shopping list! 





Check the Low Fat Foods You Will Buy. 
• 

□ fish 

□ tofu 

U dried beans and peas 
LJ chicken 
LJ lean meats 




Check the Low Fat Foods You Will Buy. 
• 

LJ nonfat milk 

□ l% fat milk 

Ll evaporated skim milk 

CJ nonfat yogurt 

I— J low fat yogurt 

Ll low fat cheese 




Check the High Fiber and Low Fat Foods 

You Will Buy. 

• 

Q oranges Q bok-choy 

U broccoli LJ carrots 

Q spinach Q sweet potatoes 

LJ tomatoes Q dried beans 
LJ peas 



8 




Check the High Fiber and Low Fat Foods 

You WiU Buy. 

• 

LJ brown rice 
CD whole wheat noodles 
LJ whole wheat bread 
LJ whole wheat crackers 
Q oatmeal 



m 



Step 2: Cooking tt 

After choosing healthy foods, try these tips 




1. Cut off fat from 
meat and throw 
the fat away. Cut 
skin from chicken 
before cooking. 




2. Measure the 
amount of oil as 
you cook; use 
only 1 teaspoon 
of oil per person 
per meal. 




10 



3. Marinate with 
wine vinegar or 
pineapple juice to 
tenderize meat. 



he Healthy Way 

for healthy cooking: 




4, Use low fat cook- 
ing methods such 
as steaming, 
poaching, boiling, 
roasting, and 
baking. 




5. Refrigerate soups, 
stocks, or gravy so 
the fat on top gets 
hard. Remove 
the fat from the 
top. Throw the 
fat away. 



6. On those few special occasions when you use deep-frying, 
remove foods from the oil with a slotted spoon. Pat fried 
foods with paper towel to remove more oil. 



11 



Step 3: Eating for 

After you have chosen the right foods and coi 
you are ready to eat in a healthy style. 





1. Every day, you need only 2 servings of meat or poultry 
or fish or dried beans. One serving of meat is 3 ounces, 
or about the size of a deck of cards. 

The National Cancer Institute recommends 5 servings 
of fruits and vegetables a day (1 serving is: 1 fruit or 
1/2 bowl of vegetables). 



12 



Health 

oked in a healthy style, 




2. For the rest of your meal, eat vegetables, whole grains, 
fruits, and soups. 



13 



1 

Step 4: Dining Ou 

Here are 8 tips to help you when you 
order meals out: 



Start out with: 

1 . Vegetable salad instead of fried appetizers. 

2. Noodles in soup instead of fried noodles. 
Ask that oil not be added. 

Choosing your main dish: 

3. Choose chicken, turkey, quail, fish, tofu dishes. 

4. Order foods that are steamed, boiled, stewed, poached, 
braised, roasted, or baked. 

5. Request that oil be served on the side for chicken, steamed 
fish, or other seafood. 

6. Ask that they use only a little oil in cooking. 

Don't choose: 

7. Organ meats such as liver, brain, kidney, heart, 
and chitterlings. Choose something else instead. 
These meats are not good for you. 

For dessert: 

8. Order fresh fruits for dessert. 



14 



IHII I I I III III I 'B»MBWI!liail!lltUffll!lBBIBiaM!llB^^ 

in Healthy Style 

Choose these foods: 

1. At bakery stores: 

raisin buns, plain buns or rolls, French bread, 
and sponge cake. 



2. In noodle shops: 

fish or chicken rice porridge, noodle soups, rice noodle 
soups, poached green vegetables (oil served on the side). 

3. In dim-sum houses: 

steamed dumplings, plain steamed buns, steamed tofu with 
stuffings, rice rolls (skip the oil), steamed rice cakes, steamed 
turnip or taro root pudding, steamed beef balls, steamed 
beef tripe, steamed vegetarian bean sheet rolls, etc... 

4. In Chinese restaurants: 

steamed or poached dishes such as fish, chicken, 
Chinese greens, and tofu; for stir-fried dishes, ask 
to use very little oil. 

5. In Vietnamese restaurants: 

fresh shrimp rolls, chicken or shrimp salads, rice noodle 
soups, green papaya salad (ask that extra oil not be added 
to noodles or salads), and fire pot dishes. 



15 ^^ 



Major Sources of Fat in 
Chinese Meals 

We Chinese have three eating habits that 
give us too much fat. 

1. We use too much oil in food preparation such as in 
deep-frying, stir-frying, braising, or even in steaming 
and marinating. 

2. We eat too many high fat foods such as Chinese bacon, 
sausages, preserved ducks, roast pork, roast duck, barbe- 
qued pork, chicken claws, duck v^^ebs, pig's knuckles, and 
beef organ stew. 

3. We eat foods with hidden fats such as pastries, sweet 
dim-sum, crackers, cookies, Chinese donuts/fried dough, 
shrimp crackers, etc... 



Which of these habits will you change? 



16 



Common Myths about Foods 
and Fats 



1- Vegetable oil is fattening . Yes, it is. 
We may be mistaking vegetable oil as being low in fat. 
Although vegetable oil is better for us than lard, too much 
is bad for us. 

2. Eating more meat ?i nd less rice is a good wav to lose weipht 
No, it isn't. 

Eating more meat and less rice does not help you lose 
vi'eight. Meat has more than twice as many calories as rice. 

3. Low fat or nonfat milk is not as good for vou as whole milk. 
No. It's just as good. 

The difference between whole milk and low fat/nonfat milk 
is only in the fat content. Low fat and nonfat milk contain 
less fat and are better food choices for health. 

4. Chinese believe in "parts nourishing parts." that eating an 
animal organ will improve the similar body part in the 
human bodv. Is this true? No. It's not true. 

The fact is: after our body digests the organ parts, they no 
longer have the same body function as they did in the ani- 
mal. Animal organs do not improve the same organs in 
humans when we eat them. They have a lot of fat in them, 
which may increase our chances of getting cancer. 



17 



Sample Menu 




Breakfast 

1 or 2 slices whole wheat toast 

orange slices 

1 cup low fat milk 



18 



Sample Menu 




Lunch 

1 bowl of noodles in 
beef broth 

2 ounces lean beef 
1 bowl bok-choy 

1 apple 



19 



Sample Menu 




rr-^: •.«-«*.-■_ - -Irrr^-^s.-^ ':rtiT^k'S*.34i-S*i^Sg^-^jti: 



Snack 

1 pear 

1 cup low fat milk 



20 



Sample Menu 




Dinner 

1 bowl rice 

1 bowl spinach and 

tofu soup 
3 ounces steamed fish 
1 bowl broccoli 
1 orange 



21 



Recipes for 

Bean Spread 

1 cup dried beans (1 1/2 cups cooked) 

1 1/2 tablespoons lemon juice 

1 tablespoon vegetable oil 

1/4 teaspoon salt 

1/8 teaspoon dry mustard 

1 tablespoon fresh minced parsley 

2 whole scallions, minced 

1/2 cup minced green pepper (or 1/2 cup minced celery) 

1. Wash beans; soak overnight (about 6 hours). 

2. Cook in water until tender; drain, let cool. 

3. Mash beans into paste. 

4. Add lemon juice, oil, salt, and spices; mix. 

5. Add minced vegetables and mix well again. 

6. Refrigerate to allow flavors to blend. 



Pickled Vegetables 

2 lbs. Chinese cabbage, carrots, and turnips, sliced 

1 red pepper, diced 
1/4 cup ginger, diced 

2 tablespoons red wine 
2 tablespoons salt 

6 cups water 

1. Rinse vegetables and let drain for 1/2 day. 

2. Place everything in a clean glass container; water should 
cover vegetables. 

3. Cover container and let soak for 3 to 4 days in refrigerator. 

22 



Health 

' Chicken-Veggie-Wontons 

1 cup cabbage or bok-choy, finely chopped 
i 1/2 cup Chinese chives, chopped (optional) 
1/2 lb. chicken meat, skinned and minced 
1/2 teaspoon salt 
1 teaspoon sesame oil 
3 teaspoons corn starch 

1 egg white 

2 packages wonton wraps 

1. Mix chicken meat with vegetables well. 

2. Add egg white, salt, corn starch, and sesame oil. 

3. Place filling in each wrap to make wonton. 

4. Wontons can be poached or steamed, and served in chicken 
broth with green vegetables. 

5. Freeze uncooked wontons for storage. 



23 



Chinese 

"Eat Your Way to Health" Booklet 
Reading Grade Level: 3 
Dimensions: 5.5" x 8.5" 




_ CER 
ITUTE